What did YOUR last workout look like?

That’s a wild workout, Joel. I’m gonna give it a shot.

My last work out was this morning and it was pretty crazy too. Jump rope 5 mins
stretching, mountain climbing 3 sets of 15, jumping jacks 3 sets of 15, push ups 10 then 15 then 20, pull ups 10, dumbell squats, dumbell snatches, lounges then 15 jumping hacks. This felt great although I was out of breath I hadn’t worked out for 3 weeks.

my workout today was from vince delmontes no noncense book pretty intense

Joel, what were your rest periods–if any?

Also, did you use the same pair of dumbbells throughout, or did you change weights depending on the exercise?

I am doing it at 5am tomorrow morning. I will let you know if I vomit or not. Wish me luck!!

Same question as John Romaniello. Especially regarding the weights used. My last workout was a beginner TT bodyweight. Getting back into working out after taking about a month off…gasp. Anyone dare me to try this workout?

Looks crazy – I would love to try it but I am in PT for a hip injury and have to lay off the squats & lunges. Might have to write this down and try it when I am released to do things like this again.

I’m just re-starting after a few years(!!!) off – and my last workout was on a treadmill: A walking warmup followed by 6 1-minute run/1-minute walk sets – a high intensity interval workout. My running minutes got my pulse into the 90+ percent of my maximum heartrate. Recovery portion not so good, but, of course, I’m so out of shape that that was expected. Your workout would kill me, not that I could even complete it at this point.

Here was this morning: (For reference purposes, I am 56 years old)

5 minutes on Ellitical (heart rate up to 140 bpm)
Walking Lunges X 20
DB Squats X10
1 minute of Cardio (Elliptical)
Repeat two more times for a total of three sets.
Seated Leg Curls X 8
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Bb – Deadlift X 10
Db – One Arm Row X 10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Ca – Seated close grip Lat Pull Down
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Db – Preacher Curl X 10
Bb – Bicep Curl X 10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Db – Bicep Curl X10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
5 minutes on Ellitical (heart rate up to 140 bpm)
5 minute cool down and stretch

772 Calories in 60 minutes. Avg Heart rte for the hour of 120 bpm and a heart rate range of 100 – 147 bpm

Not bad for a grandpa!

47 yr old female. Workout was yesterday in a hotel gym.

warm-up
10 Y squats
10 pushups
10 goodmornings

2 sets of following supersets: (rest 30-60 seconds inbetween each superset)

1 arm DB snatches-20 lb dumbbell x 10
woodchops-20 lb dummbell x 10

rear delt machine flys (20 plate on whatever the machine was) x 10
chops (20 lb dumbbell) x 10

seated DB arnold presses (10 lb dumbbells) x 10
ab twists (4 kilo medicine ball to each side, touching floor) x 15 each side

DB lateral raise (10 lb dumbbells) x 8
one legged calf raises (20 lb dumbbells) x 15

DB shrugs (20 lb each) x 10
bent over DB lateral raise (10 lb dumbbells) x 8

I have simplified my workout, but it’s still pretty hard. I warm up gradually to my highest weight on the first set and try to get 5-6 reps as heavy as I can go, then as soon as I can break the weights down, I do about 60% of that weight and do as many reps as I can do (usually 10-15 reps). So it’s a total of 2 work sets per exercise and a total of 5 exercises. I do mostly machines so I can break down the weights quicker for the second set. The first one builds the muscle and the second one burns the fat. When I’m done lifting, I hit the elliptical for 20 minutes at a good pace (close to 150 BPM on the heart monitor).

40 yr old female.

- One arm clean press w/26# KB (10 x 3 on each arm)

- Hip thrusters w/35# KB (10 x 3); (both arms throw up KB at chest level & catch then push overhead)

- Flat Chest press w/25# DB’s (12-15 x 3)

- Flies w/20# DB’s

- Overhead press w/30# BB (12 x 3)

- Dual cable pulldown for back w/60-75# wt stack (10 x 3)

- Hanging ab leg pullups

My work out last night was as follows:
Sandbag clean and Squat 5 x 5 supersetted w/ rope rows (2″ dia. rope )
Deadlift 5×5 supersetted w/ pushups
sandbag floor press 5×5 30sec rest between sets
Bent over barbell row 5×5 supersetted with kettlebell clean and press
barbell curl alternating with DB hammer curl 6×5 total

Nice workout, Joel. Keeping varety for metabolic work is not always easy. This workout is a nice option.

Mine was yesterday morning. It was the last one from my deloading phase, so nothing complicated nor a lot of volume:

Deadlift: ramping sets of 5, one set left in the tank from my 5RM.
Weighted dips: same.
Seated row: same.

sounds great. I’ll have to give it a try. Hittin’ it Thursday Morning.

Dare ya!

swung a 45 kettlebell 25 times two handed
switched to single handed 45 15 times
did 25 perfect pushups
ran 3/4 mile at moderate pace
did 10 full dips
did 15 one handed 40 kettlebell rows each side
rested 2 minutes and repeated workout 2 more times

and I’m 60 :) try it

42 year old woman
Today’s Workout

20 minute lite cardio to warm up
quick stretch
Back Squat 40# BB 12x 3sets
Deadlift 40 # BB 12x 3sets
Walk’g Lunges 15# DB 24x 3sets
Step Up 15# DB 12x 3sets
Leg Press 110# 12x, 120# 12x , 130# 12x
followed by a good stretch

what are mountain climbers and plank

love this will do it Friday. Tonight I did:
15 air squats
20 walking lunges
front plank for 60 seconds
25 switch kicks
8 box jumps
10 push ups
15 stationary squats with medicine ball chest push outs
25 jumping jacks
10 ab rollouts
REPEAT 2 TIMES

hi joel
looks like a wicked workout will try it out and let you know what happens next

That workout looks kick ass for burning fat!

23 yr old male

Yesterday I did:

Afternoon:
Weighted chin-ups w/ 65#
Weighted dips w/ 82.5#
Snatch-grip deadlifts w/ 260#

4-6 rep range for first set of each exercise followed by 60 sec rest and then continue until reaching 20 reps total for each exercise. Super set chin-ups and dips followed by straight sets of the deadlifts.

Night:
EZ-bar reverse curl w/ 105#
2-arm DB lying tricep extensions w/ 42.5#

10-12 rep range for first set of each exercise followed by 60 sec rest and then continue until reaching 30 reps total for each exercise. Done as a super set.

Wow! What a bunch of show offs :)!!

always up for a challenge-will try it out tomorrow as it is going on 10 p.m. here.
…night all

OK here’s my crazy workout–fasted (was trying my first day of intermitent fasting):
5 min of 30 sec jog/30sec walk
15 min of alternating between rows (10 lbs) and 1 legged deadlifts using the tabata style 20 sec work and 10 sec rest
10 min of 20 KB swings follwed by TGUs (2 easch side)
30 min light walking
waited 45 more min till I broke my fast.

Wow Joel, can’t wait to try it. I only hope this 49 year old body holds up!
I have been doing the Intermediate Spartan workout for the last few weeks. It really helped me get stronger a couple months ago. Had to take a break because of an injury, but back up now. I have adapted it to allow me to do each day in about 30 minutes for time. I put different muscle exercises together and do the sets back to back with no rest. Here was tonight’s workout.
10 min. Bike ride to gym (I always ride as hard as I can wherever I go)
Circut A:
Seated Military Press 120 lbs. 12, 10, 10
Standing Barbell curl 65 lbs. 12, 10, 10
Barbell Upright Row 100 lbs. 12,10,10
Dips 12, 10, 10 (Could only do 8 on last set, but rested and did 5 more)
Circut B:
Seated Dumbell Lat Raises 25 lbs. ea. 12,10,10
Seated Dumbell Curls 25 lbs. ea. 12,10,10
Straight Bar Press down (Cable #14) 12,10,10 (Not sure on weight here?)
10 min. Bike ride home

My only rest periods were walking between exercises and about 2 minutes between circuts. I love Tuesdays because it really pumps my arms. Kevin

I did Plyometrics yesterday A very intense workout

It was a leg day for me. (27 yr female)
dynamic warmup to start

Tri-set 3 Rounds of 12

DB Front Squat (used 35 lb DBs)
DB Deadlift (used 35 lb DBs)
Tight Rotation

Side Box Step Ups (3 risers and 20 lb DBs)
Reverse Box Lunges (3 risers and 20 lb BDs)
Bench Reverse Hyperextension Hold (30 sec, hips at end of bench, hold legs in straight line from body)

2 Rounds of 50
Swings (25 lb DB-would have rathered a KB but was at a gym w/o one)

Foam Roll and Stretch to finish

Last workout – Reverse chin ups , head above bar and done slowly 20 reps.
Chin ups , head above bar and done slowly 20 reps. Reverse chinups ( as above )15 reps. Chin ups ( as above )15 reps. Squats , using 2 20 kg weights 50 reps. 2sets os squats. Calf raises using 2 20kg weights – 30 by 2 sets. Its a reasonable workout.

WOW, that is an amazing workout. I will try it on Friday and see if I don’t die in the process. Looks awesome. My workouts have been Craig’s Turbulence Training for Fat Loss Frenzy. I love this circuit.

Fasted workout at 7 this morning:

3 x 3 vertical leaps, 30 seconds rest after each, this was the warmup

10 squats at personal best weight (woohoo!) but in a wide, powerlifting style stance

walk to rafters…

10 wide grip pullups (pronated grip)/5 medium grip pullups/4 medium grip chins (supinated grip)/ 3 narrow grip chins all as one super set.

walk outside to squat rack… but get called upstairs for 5 minutes

Come downstairs again, repeat pullup/chinup superset, not as many reps this time, maybe 8/4/3/2

2 minutes break

20 breathing squats on same weight as previously

2 minutes

10 inverted rows with each hand

1 minute

10 inverted rows with each hand, but this time as rest-pause to get the full 10

1 minute

7 sets of 12 to 8 reps of curls with a 10 kg water jug in each hand. Each set followed by count of 10 isometric flex followed by a drink of water (FST-7 style)

I’m trying to get back into basketball shape, so my last workout, which was today, looked like this:

- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest
- 30 second sprint- 120second rest

Does this look alright to you?

I’m coming up on a leg routine, but this what my last workout was like. (I am doing a very strict form using a 4:1 tempo so it is brutal)

I am 40, 10% BF and weigh 198lbs at 5’9″.

5 min on Gazelle
Light stretching
Deadlifts: 20x135lbs for warm-up
Wide-Grip Chins: 10, 8
1-Arm DB Rows: 90lbs – 8, 10
BB Shrugs: 225×10, 275×10
Close-Grip Chins (Biceps): 8, 10
1-Arm Preacher Curls: 50×5 each
DB Wrist Curls: 65×10 each

Not much rest between sets, I kept it about 1 minute. My reps were slow and strict at the 4:1 tempo: 4-count on the negative/eccentric and explode on the concentric for a 1-count keeping tension on the muscles the whole time. I can do a lot of heavy weight, but now I am trying out this new tempo and you just can’t lift heavy doing it. Man, I get more sore now then ever! Try it!

Joel, try the 4:1 tempo on your next circuit, you’ll see what I mean after the first two sets!

Wednesdays are always a big work day, and I’m always pressed for time. The Spartan workout is legs and Abs. As before, I divide it up into 2 circuts, and move through each exercise, and back until circut is done. Rest and move on.
Circut 1
Barbell Squat 230 lbs 12,10,10
Good Mornings 140 lbs 12,10,10
Standing Calve Raise 160 lbs 12,10,10 (5 count at top, and 5 count at bottom)
Hanging Knee Raises 20,20,20
Circut 2
Barbell Lunge 140 lbs 12,10,10
Leg Curl 150 lbs 12,10,10
Hanging Knee Raises 20,20,20

I usually feel like I need to puke by the middle if I push myself, and riding my bike back to work (15 min. uphill) makes it my hardest workout of the week.
Kevin

This Afternoon: full body superset workout
1a) barbell flat bench, pyramid sets 12,10,8,6 while increasing weight
1b) barbell squats
1 – burnouts: 50 pushups, 15 bulgarian split squats each side
2a) alternate db curls
2b) tricep kick backs
2 – burnout: lighter weight curls, 7 partials (extended to 90degrees) + 7 partial (90 degrees to contracted) + 7 full curls, close grip tricep pushps to failure
3a) Wide grip lat pullups 4 sets to failure (around 15-10)
3b) BB clean and press
3 – burnout: horizontal bw rows, Bradford presses
4a) Deadlifts
4b) calf extensions
4c) hanging leg raises
4 – burnout: full crunches to failure, 200 jumping jacks
finish with doing all the burnout excercises

Bench 3 sets 5 reps
floor dumbell press 3 sets 10 reps
Bent over bar rows 3 sets 10 reps
tricep full extensions 3 sets 10 reps
full pull ups 5 sets 5 reps

hello my work out
p.h.a.routine mon,wed,fir
day 1 -1-press bihaint the neck 1-10
2-lat pull -down 1-10
3-leg raise 1-25
4-standing calf raise 1-25
5-consentreion curl 1-10
6-leg extension 1-20
tue,thur,sed
day 2-1-heavy sqats 1-8or15
2-flat bench dumbbell flye 1-10
3-wide grip chining 1-10
4-seated calf raise 1-25
5-twiste 1-25
6-good marning 1-12
sun day -off

49 y-o female, single mom, 3 youngish boys. My “post flu” workout:
Rake leaves for 30 minutes, alternating sides. Rake piles of leaves onto tarp. Drag 40-50 pounds UP the hill for 20 yards, pull leaves into the woods and dump them. Walk back down the hill. Repeat for 30 minutes, alternating dragging arm.

I have about 5 more sets to go…

Now that’s what I’m talkin’ about! :P@Kath -

That’s a mean looking workout Joel, I’ll go to town on that baby next week!

Myself I’m a fan of the full body focus, going for high intensity and dynamic movements.

Last workout looked was from John Roman’s body blitz:

A1) – Push Press – 6×6
A2) – Deadlift – 6×4

Alternate between A1/A2 w/o rest. Then on to Mountain climbers.

Mountain Climbers – 2 minutes

B1) Barbell Bent Over Row – 5×5
B2) Barbell Front Squat – 5×5
B3) Push-up Position Plank – 5×45 seconds

Perform sequentially, rest 45 sec’s between exercises, 120 secs between circuits.

C1) – Alternating Reverse Lunges – 2×25
C2)—Explosive Push-Ups – 2 x as many reps as possible

Alternate between them, rest 30 seconds in between.

Finish by jumping rope hard for 5-10 mins.

Made for a broken, beat and scarred Fred!

@Heather – Hey, I notice you visited the hotel gym. Would you mind writing a review at http://www.HotelGymReview.com?

Thanks!